my diet! lemme know what im doin?
hey i currently eat the following daily and workout around the same time so lemme know if you think all is well or if i should change it up!
1. wake up and immediately eat 4 eggwhites and 3 whole eggs, 3/4 cup oatmeal uncooked, and sometimes applesauce with cinnamin.
2. 2.5 hrs l8r i used to eat like a cup cottage cheese with a couple peach slices, 6 wholewheat crackers and a tspn peanut butter. but i recently just decided to try cutout all flour, so i am drinking a casien and whey pro shake, with about 1/4th cup oatbran uncooked with sum cinnemin and a 1/2 tspn pb
3 lunch 2 hrs l8r. i used to eat either a sandwich with 2 slices ezekial bread, and a chicken breast with onions, spinach, tomatoes, red peps. but i am goin to try and eat another bowl of oatmeal at this time now, and either a chicken breast or some protein shake
4 i ussually wait about 2-2.5 hrs and have my prework protein shake but i just recently started using no shotgun so i usually just take that preworkout and sip on my synthesize during the workout, and i was thinking of still haveing a protein shake after with like 20 gs whey and 10 casien pro from optimum, and then about an hour l8r i eat 1/4 cup brown rice uncookd and a larger chicken breast with mosta the time about 5 broccoli spears, and then about 2.5 3 hrs l8r i eat a casein protein shake of 40 gs casien pro from optimum with about 1/8th cup walnuts (this is ussually about 9 oclock…)
March 6, 2009 at 9:48 am
if your trying to gain size…triple that intake!!!!
March 6, 2009 at 10:37 am
Seconded, that reads like about 2,000-2,200 calories max!
March 8, 2009 at 6:42 am
alright so which meals should i increase my intake on?? and how much more?
March 20, 2009 at 6:34 am
I would encourage you to really put pen to paper and figure out what your calorie intake is at if that is not something that you are totally aware of. Look at the labels, do the math - carbs 4 calories per gram, protein 4 calories per gram, fats, 9 calories per gram. If you are not doing the numbers, you are really kinda groping about in the dark. You have done well adding mass to your upper body the last few months. Plan your diet like you plan your workouts and your gains will escalate dramatically. Aim for 20% of your calories to come from protein, 60% from carbs and 20% from fats. Be as focused in the kitchen as you are in the gym.
April 2, 2009 at 6:37 am
I do nutrient split of 30/50/20 as I’m a hard gainer but you should first figure out what mesotype you are and then plan your food from there, like the other guys said boost the calorie intake and try to use more whole foods less shakes, I use a shake post WO and before bed but other than that only in an emergency to cover a meal I might otherwise miss (I use a weight gainer style shake PVL Mutant Mass or Monster Maxx)